Category: Richmond, VA

  • Two left handed gloves and bugs

    YHC looked at the morning temperature greeting with the morning alarm and it was 75 with humidity, shaping up for a tough workout for 6 who showed up for a WDog hump day beat down and here is how it went down:

    COP

    Mosey to first crop circle (YHC realizes he has 2 left handed gloves…great) we do a lap and circle up for the following:

    20 SSH, 10 DQ, 15 Imperial Walkers, 10 Russian soldiers, 20 LBCs (10 4 count), 10 Reverse Scorpions, 10 Scorpions and 20 merkins.

    THANG

    YHC decided to mosey down to the pipe loop via the triangle road, down to the pipe loop location. It was daylight so we divided into 2 groups of 3 for a triple check. Partner 1 – Ran the pipe loop as the timer, Partner 2 performed LBC’s and Partner 3 performed squats. We rotated 3 times for the triple check.

    Next we start to go back up the hill by performing walking lunges to the first light pole, light jog(mosey) to the second pole, then walking lunges to the 3rd pole, mosey to 4th pole and continued rotation to the bottom of the Triangle hill(during this effort, Faceplant was looking out for the group by personally inhaling a large bug that came close…hope you cleared this out after our morning fun). We get to the bottom of the Triangle Bernie Saunders to the top and mosey to the stage for the Coupons.

    We divide into two groups by numbering off 1 and 2 and the 1’s carry the coupon and touch 5 trees while the 2’s do the sit-up press until 1’s return. We switch where the 2’s carry the coupon and touch 5 trees while the 1’s perform the sit up press. We had time for one rotation and then moseyed to the flag for Mary.

    Mary

    We return to perform some stretching for about 90 seconds and that is the end of the workout.

    COT

    Numberama, Namerama and discussed the upcoming events such as the Hump Day Happy Hour coming up on June 24 at Kubota’s residence, check out the pre-blast with the particulars. We also discussed the July 4 convergence where Hardywood and DTH will be leading this effort and with that combo should be shaping up for a great beatdown.

    Moleskin

    We had a healthy discussion on the current events and what is going on during the COVID-19 crisis, the recent rioting and family life. These are stressful times and our modified work life only compounds the stress that ‘filling our buckets’. We talked about how F3 helps to lighten this load and brings some balance to our lives. Our day gets off on a positive start when we get together for a workout, many times we want to stay in bed, but knowing others are going to be there motivates us to jump in. That victory feeling you experience when you approach the flag after a workout only emboldens your future decisions to rise up and get going.

    Thank you for attending today as it is an honor to lead. Have a great day…Cheers…CB

  • Schwetting

    Amazon.com: That's Not Sweat That's My Fat Melting 15 oz Coffee ...

    Six early birds gathered in the random parking lot on River for today’s iteration of First Watch. Pleasantries were exchanged then off we went to begin the melting process. Quick mosey to the triangle for COP that included:

    COP
    20x SSH
    10x Don Quixote’s (complete with spine adjustments on #1)
    20x LBCs
    10x Merkins
    15x Imperial Walkers

    The Thang
    Mosey to Cameron Road for mailbox bingo. Run down Cameron and do 3 burpees for every mailbox we pass on the left and 5 jump squats for those we pass on the right. Stop at the bottom of the hill.

    Triple up for triple check. Shoulder tap merkins (audibled to just shoulder taps after round 1), freddie mercuries, third person runs up the hill to the 4th driveway.

    Continue up Cameron until the end repeating the burpee/jump squat combo from earlier.

    Turn down Ross and do 10 flutter kicks for mailboxes on the left and 5 merkins for mailboxes on the right. Audible to alternating mailboxes half way down.

    Work our way back up Ross by partnering up. Partner 1 does lunges while partner two runs partway up the hill and back. Switch and repeat.

    Second round with bear crawls and running. Joyous.

    Mosey back to the flag where we complete a round of ring of fire.

    Numbers, names, lots of fellowship then YHC took us out.

    Moleskin
    YHC won’t lie. There were times today where that sucked. Humidity and heat was kind of brutal. Sometimes YHC thought that running was better and other times exercises. In the end, they both sucked. Plenty of sweat prints left on the road this morning.

    Conversation revolved around events of last evening and the comical rules of local pools opening.

    Nice day for a cotton shirt Handshake. Enjoy the day gentlemen.

    Splinter

  • Suicides on the hill!

    3 Pax tackled Satans Hill for Some triple checks and manhole suicides!

    COP

    SSHs, Helicopters, DQs and a mosey!

    Triple Check-

    Curls, Runner, Overhead Press.

    Manhole Suicides

    MANHOLE #1 – 100 LBCS

    MANHOLE #2 – 80 SQUATS

    MAHOLE #3 – 60 DRY DOCKS

    MANHOLE #4 – 40 FLUTTERS

    EVERYTIME YOU HEAD BACK TO START DO THE EXERCISE AT THAT MANHOLE.

    Numberama, Namerama, YHC Took us out

  • Nothing Virtual about This Dawg

    The 2.0 and dog obliged YHC for something like a Murph with a few modifications. Strong work was put forward by the PAX.

    Announcements: This will be the last VR Dawg (and the last F3 virtual beatdown) for now. If anyone has another F3 use for the Zoom account, feel free to ping YHC.

    3rd F will continue on Zoom. The next one is Tuesday June 23rd at 8pm. Honeydo with the Q.

  • F3 HORSE

    8 Davillians came out to a real 70 and sunny workout.

    • COP – mosey to the Atlee basketball court
      • SSH x 20
      • Don Qs x 10
      • Arm Circles small x 10, big x 5; reverse
      • Imperial Walkers x 10
      • Shoulder Taps x 10
      • Merkins x 10
      • LBCx x 20
    • Mosey to the CMS basketball court for some F3 basketball. Since last time the PAX showed how bad we are at basketball, YHC figured a little game HORSE would be good training. But first we need to improve our speed and agility.
      • Start at one end of court and high knee to the other end, Bernie Sanders back.
      • Repeat with Karaoke right side then left side
      • Suicides stopping at free quarter way, half way, three fourths and other end
      • Repeat with 5 burpees at each point
      • Repeat with 10 merkins at each point
      • Repeat with 15 squat jumps at each point
    • Time for a F3 version of HORSE with some impromptu rules:
      • Each PAX will take a turn shooting the ball from a place of their choosing.
      • The shooter will call out an exercise and reps. If the shooter makes it the rest of PAX does that exercise. If the shooter misses, then the shooter does that exercise. Double the reps for air balls (there were a lot of double reps).
      • PAX alternated between Al Gore, Planks and Arm Circles while waiting for the shooter.
      • Exercises called out were Merkins, WWIIs, American Hammers, Burpees, SSH, Mountain Climbers, Jump Squats.
      • After about 4 rounds of shooting it was time to mosey back to the Flag. YHC did not keep score but Spike, Mr. Holland and Scrum were probably the winners. Trout and Marco Polo did a lot of double reps. Overall this PAX definitely improved from the last outing but needs more practice.
    • Numberama, Namerama, Spike took us out.

  • Here’s the Story…

    Nine PAX showed up with eight working speakers to participate in the 2nd 3rd F on Zoom. This thing still needs a name!

    NMS: Disclaimer, The Thang, COT (well, the whole thing is a COT).

    EF gave a positive report about his dad – he should be coming home soon. Great news!

    The next 3rd F will occur on Zoom on Tuesday, June 23rd. Honeydo with the Q.

  • Another Beautiful Sunday morning..

    5 runners and 2 bikers gathered at Pump House lot for another glorious morning workout.. Circle K and 7-Eleven took off and did their thing. The 5 runners did the typical Buttermilk-TeaPot-North Bank loop.. Great run overall..

    Helix was participating in the “Below the Belt- Virtual 5k” so he took off like a rabbit.. Marco Polo and Sherpa took the lead while YHC and Mr. Hutton maintained a comfortable pace with considerable chatter… We caught up to Helix at the bridge and did a bit of “bro code” at the Tredegar lot.

    Glad to have Sherpa out. He came out two weeks prior, but took a different route so he wasnt there to close it out. Helix came up with Sherpa because Sherpa is a Forest Hill loop expert and Helix and YHC have no sense of direction. YHC is amazed he finds his way home from work each day. Regardless, a great guy and a great addition to the group.

    Things have been tough as of late. Glad to have this opportunity to get out with friends and push ourselves to be better people.

    YHC out.

  • The KILODORA

    A lucky number 13 warriors exchanged a warm fartsack for the cool dewy embrace of NoToll “Turfection” (ie: turf perfection). Here’s how YHC and Cooper rallied the troops for victory:

    The THANG:

    Mosey to the field for COP #1:

    • SSH x20 IC
    • WELCOME HARDYWOOD
    • DQ’s x10 IC
    • Hairy Rockettes x10 IC
    • Merkins x10 IC
    • Dancing Bears x10 IC
    • Crab Cakes x10 IC
    • DR.W’s x10 IC
    • Wilson/Fudd Stretches

    Mosey lap around Field to COP #2:

    • The KILODORA = ONE THOUSAND reps divided into:
    • x100 Merkins
    • x200 Heels to Heaven
    • x300 Box Jumps
    • x400 LBC’s
    • Moving partner runs across width of Field and back to alternate reps with exercising partner. 
    • LIFO FLATLINE EXITS STAGE LEFT

    Brief COP #3:

    • Partner up for PLT’s x20 Each
    • Complete x3 Sets

    Mosey BTTF for COT:

    • Counterama # 13
    • Namerama
    • Announcerama (see Comments)
    • YHC took us out in Prayer

    NMS:

    • Another beautiful NoToll morning, and we’re keeping up the numbers with another solid turnout. Way to post gents! The KiloDora took WAAY more time than YHC was anticipating, but a decent burn nonetheless – TClaps to Hardywood and LongPole and any of you other bad*ss boys who actually kept up the Box Jumps all the way to 300! Let’s keep headlocking our Covid-Hybernating brothers into coming back out with us!!! SYITG, DTH

  • Smell the Glove

    A beautiful June morning greeted 8 noble warriors and 2 2.0s for an early week beat-down.  Here is how it went down:

    • COP
      • 25 SSH
      • 10 IW
      • 10 dead man hangs
      • 15 helicopters
      • 20 merkins
      • 10 2x Suzanne Somers, each leg
      • 70 LBC
      • 20 APD
    • Mosey to the parking lot for a burpee march, 1 burpee for each of the 20 parking spots with a 20 WWII sit-up chaser, rinse and repeat
    • Mosey to the pull-up bars, each man does 10 pull-ups, while the remaining PAX
      • 1st rotation – ab exercises (flutter kicks, hammers, Hello Dollys)
      • 2nd rotation – leg exercise (squats)
    • Mosey around the track to the bleachers for a Lindsey with dips and bench kicks
    • Mosey to the Heartbreak Hill for a series of 10 sprints up and down the hill
    • Mosey to the parking lot for COT with YHC taking us out

    The time has come for YHC to clean his gloves.  They were a Spinal Tap special today that repulsed the full PAX.  It is officially summer now that YHC gloves smell like @$$. 

    Pit Stop had to see his father in a giddy mood upon the introduction of bench kicks.  Yes, there is a kid in all of us.  All in all, great work from the PAX today.  It was great to have Roger Roger back with the PAX thanks to Greenbow.  Solid headlock!

    For those who do not know, 3rd F is tonight.  Offshore has the Q.  It is virtual.  Log in to Zoom at 8 pm (Meeting ID: 822 7005 7337, pm for the password or check Slack).  Great time for all; it does not matter where you are in your spiritual walk.  You can share.  You can simply listen.  It is an environment welcoming to all.  Hope to see you then.

    God is good all of the time!

    Attila

  • Early Morning Lollipops

    Twelve Spider Run regulars + 1 Q visitor gathered early around the commons for today’s rendition. Bleeder arrived after just missing an albino deer on Cary, then perfectly clear instructions were disclosed.

    The Route
    Head west young men!!! Everyone head west, across the bridge and through the woods. 4s & 5s head up University, 6s head up Lakewood to Westham to University. Continue on University until you reach Ziontown. Don’t take Ziontown, take the driveway straight ahead. Admire the perfectly clean cars in the driveway and continue through the park. Right out of the park and up Roslyn Hills. Left on September.

    4s take a left on Melwood then left on Roslyn Hills and back through the park and home.

    5s & 6s continue on September which turns to Countryside. 6s take a right on Higginbotham then left on Running Cedar then left on Ruggles. 5s continue on Countryside then take a left on Ruggles. Left on Roslyn Hills and back through the park the way you came.

    Digits and salutations and YHC took us out.

    Moleskin
    What a beautiful morning to be alive. Running at dawn always brings me peace. It’s no secret that Marv and YHC have been meeting up the past few weeks to try to get some fellowship while running. Solo runs are fine for a while but individual motivation quickly dissipates. YHC is thankful for the opportunity to lead and to be a part of this ever-entertaining group of gentlemen.

    Announcements
    Prayers for Profit and his recovery down at Duke. He’ll be back at RAMMGears before you know it.

    ¡Hasta mañana mi amigos!